Finding substitutes to common food allergens can be difficult even if you have the right information.

If you’re lactose intolerance, you should try raw milk. Because it’s not pasteurized, raw milk contains vital enzymes. Like lactase that naturally break down lactose in the body. Make milk digestible. Raw milk from pastured Jersey cows, it will also have an extremely high ratio of healthy saturated fats, complete proteins, vitamins A and D. Dr. Weston A. Price says “Activator X,” or vitamin K2, help to promote optimal mineral absorption.

If milk is completely off limits due to a casein intolerance, leafy greens are a great way to get healthy amounts of bioavailable calcium as well as vitamins, minerals, and even protein. Organic kale, spinach, broccoli, cabbage, endives, mustard greens, Swiss chard, bok choy, beet greens, and watercress are all excellent substitutes for a wide range of food allergies. Wrap a grass-fed burger in kale leaves, or gently pan-fry spinach and add an omelet if you can eat eggs. This boosts your nutritional profile in the absence of your specific allergen.

Egg allergy affects approximately 1.5% of young children. Most children outgrow this allergy by the time they are five years old. Most egg allergies begin in childhood, but egg allergies can develop at older ages. The egg yolk and white both contain proteins that can cause allergies. There are over 40 different types of protein in eggs, but ovalbumin, found in the egg white, is the most prevalent. Allergic reactions to egg white are more common than allergies to egg yolk.

Eggs, and particularly those that come from chickens raised on pasture, are naturally high in choline, a nutrient the body uses to synthesize fat for cell membranes, promote cell communication, and generate nerve impulse transmissions, among other functions. For those with egg allergies; though, getting enough choline can be difficult. This is where grass-fed meats come in.

A half-pound chunk of grass-fed ground beef contains about 150 milligrams of choline, which is roughly comparable to the amount of choline in a single pastured egg. Grass-fed meats are also loaded with all sorts of other important nutrients, including omega-3 fatty acids and healthy saturated fats.

Popularly termed the superfood of the Incas, chia seeds are an excellent food substitute. For tree nuts like walnuts, almonds, pecans, and cashews. Because they are high in both protein and heart-healthy omega-3 fatty acids. Though not a perfect match, adding a few tablespoons of chia seeds to your morning smoothie or afternoon beverage will help add many of the same nutritional components to your diet that you would otherwise get from eating a handful of nuts every day. Number of other superfood seeds such as sunflower, hemp, and pumpkin provide nearly all the same nutritional benefits, if not more. Sunflower seeds, for instance, are packed with healthy protein, saturated fats, vitamins and minerals, but are also high in omega-6 fatty acids compared to omega-3s.

Hemp seeds are exceptionally high in omega-3s. They are an excellent source of vitamin E tocopherols and tocotrienols and trace minerals. Pumpkin seeds are loaded with protein, healthy fats, magnesium, and zinc, all of which are important for good health. These three superfood seeds are a great substitute for both tree nuts and eggs.

People that have wheat or gluten intolerance there’s a variety of gluten-free products on the market. But if you really want to pack a little extra nutrition in your wheat substitute, quinoa is an excellent option.
A single cup of cooked quinoa contains about eight grams of protein, as well as high amounts of folate. The grain-like food can also be made into, or purchased as, flour for recipes. If you like oatmeal but are unable to eat it, quinoa works as a warm breakfast cereal. Especially when covered in cinnamon, butter, and raisins.

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